The Uneven Carry: Why its a “must do” for athletes
Our lateral stabilizers (glute medius and quadratus lumborum (QL)) play a vital role in spine health spanning from generating power in change-of-direction sports, sitting at a desk all day, picking up groceries and many more movements. Lateral strength and pelvic stability are foundational to healthy spine and relieving back pain.
Why Lateral Stability Matters
Lateral power is your ability to plant, drive, and explode sideways. This starts with the capacity to hold the pelvis level on one leg (lateral stability). Think about sprinting, cutting, or even walking; these all involve a single-leg stance. What keeps that movement efficient and safe is the coordination between the glute medius (on the stance leg) and the QL on the opposite side of the low back. When these two muscles coordinate properly, the pelvis remains parallel to the ground, allowing efficient leg swing and optimal force transfer. If either is weak or inactive, the pelvis drops, gait mechanics falter, and performance suffers.
The Role of the Suitcase Carry
The suitcase carry is a deceptively simple movement where you walk while holding a kettlebell or dumbbell in one hand. But it’s one of the most effective tools to train frontal plane stability, especially when training and general movement is stuck in the sagittal plane (squats, deadlifts, rowing, cycling). It teaches the body to resist side bending, promotes core endurance, and reinforces healthy gait mechanics.
How It Works
During the suitcase carry, your body is forced to stay tall, brace the core, and coordinate that glute med/QL prevent us from collapsing to the side. That same coordination is what keeps your pelvis level during every step you take.
As you walk under load:
The glute medius on your stance leg prevents your pelvis from collapsing.
The QL on the opposite side counteracts the weight and helps keep your torso upright.
Together, they stabilize the pelvis. Keeping you aligned and braced as you move forward.
How to Use It
Start light, stay strict: This is a restorative movement. Focus on perfect form over heavy load.
Brace everything: Both hands, loaded and unloaded, should be squeezed tight. Lats, core, and glutes should all be engaged.
Maintain posture: Keep your head neutral, shoulders pulled down and back, and resist leaning or side bending.
This movement is one of the safest, most powerful tools for developing core integrity, lateral stability, and lifelong resilience.
Sources:
Back Mechanic by Dr. Stuart McGill
Gift of Injury by Brian Carroll & Dr. Stuart McGill
The Battle Axe Gym – Michael De La Pava